This nutritious green vegetable is good for diabetics. It makes delicious dishes and stabilizes blood sugar.

Kale is good for diabetics

Associate Professor, Dr. Nguyen Thi Lam - former Deputy Director of the National Institute of Nutrition, said that green vegetables such as kale are good foods for people with diabetes. Because vegetables have high fiber content, low calories and low glycemic index Gl, they help avoid increasing blood sugar levels. In addition, kale contains many groups of vitamins and essential minerals for the body such as potassium, folate, manganese, copper, calcium, etc. This not only reduces inflammation but also helps control blood sugar.

Many studies have shown that eating lots of cruciferous vegetables such as kale, green leafy vegetables, blueberries, and strawberries reduces the risk of type 2 diabetes. Fiber slows down the absorption of carbohydrates, has the ability to increase insulin sensitivity, overcome insulin resistance leading to lower blood sugar after eating. Being overweight or obese increases the risk of type 2 diabetes. Eating lots of fiber helps increase the feeling of fullness, reduces cravings and the amount of energy-rich foods consumed.

Kale is good for diabetics because of its high fiber content and vitamins and minerals.

To ensure good health, experts say that when eating kale, people should pay attention not to cook vegetables at high temperatures for a long time because it can destroy the nutrients in the vegetable. In addition, the old leaves are often tough and bitter when used, so only eat the young leaves. To increase the health benefits of kale, you should combine the vegetable with some other healthy foods such as olive oil, avocado, almonds, etc.

Variations in delicious dishes with kale

Kale salad

Ingredient:

+ 100 – 150g kale

+ 200gr chicken breast

+ 50gr quinoa

+ Lemon juice

+ Olive oil, honey

+ Pepper

+ Seasoning powder, salt, MSG

+ 1 apple

Making:

Clean kale, soak in diluted salt water for 15 minutes, then remove and drain, cut into bite-sized pieces for easy mixing. Clean chicken breast, marinate with seasoning powder, a little pepper, olive oil, then pan-fry until both sides are cooked. Thinly slice apple, boil quinoa.

After preparing all the ingredients, mix the kale, quinoa with a little honey, olive oil, and lemon juice. Once mixed well, pour the mixture onto a plate, cut the chicken breast into small pieces, and place on top to have a delicious and nutritious dish.

* Steamed kale

+ Ingredients: 300gr kale; broth; maggie soy sauce

+ How to do:

With this steamed dish, the maximum amount of nutrients and greenness of the vegetables will be retained. The method is also simple, you just need to buy vegetables, pick them clean, wash them, and soak them in diluted salt water. Then, rinse them with water, cut them into bite-sized pieces about 2cm long, and put them in a steamer for about 4 to 5 minutes until cooked. Avoid steaming kale too much, it will be crushed and lose nutrients.

To eat well, you dip the vegetables with a little maggie soy sauce and a little lemon juice.

* Kale soup

Ingredient:

+ 150gr kale

+ 100gr pork

+ 2 tomatoes

+ 150gr white beans

+ Scallions, shallots

+ Seasoning powder, fish sauce, pepper

How to make kale soup:

Step 1: Soak the white beans for 7-8 hours, then simmer for about 2-3 hours until the beans are soft, then remove. Pick and wash the kale, cut into bite-sized pieces. Cut the tomatoes into wedges. Wash the pork, then mince it.

Step 2: Saute the shallots until fragrant, then add the tomatoes and stir-fry first, then add the meat and white beans and stir-fry together. While stir-frying, season, then add the bean water and boil for about 15 minutes. When the water boils, add the kale. Season to taste when the kale is just cooked.

This cabbage soup is both refreshing and nutritious for diabetics to keep blood sugar stable.

* Cook kale soup

Ingredient:

+ 150gr kale

+ 250gr chicken broth

+ Onion

+ Olive oil

+ Spices: seasoning powder, pepper

How to make kale soup:

First, wash and soak the kale in diluted salt water for about 15 minutes, drain and chop. Thinly slice the onion, add the chicken stock, add olive oil and turn on the stove to boil. When the water boils, add the kale, season, simmer until the vegetables are soft and turn off the stove. After the soup cools, puree the mixture and you have a nutritious kale soup.

Kale soup is both refreshing and nutritious for people with diabetes.

Source: https://giadinh.suckhoedoisong.vn/loai-rau-xanh-bo-duong-voi-nguoi-tieu-duong-lam-nhung-mon-ngon-hap-dan-nay-lai-on-dinh-duong-huet-172240721093207567.htm